Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Tomato Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	227% 295g	130g per day for Men 19-50 years
Sugars	14% 10.2g	1.2% 0.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.3% 5.28g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	194% 778μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	309% 278mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.3% 1.55mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	337% 2362mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	10% 374g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Juice with Salt versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Tomato Juice with Salt have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 6.4 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 6.7 times more Vitamin B1, 5.3 times more Vitamin B2, 8.7 times more Vitamin B3 and 9.8 times more Vitamin B9 than Canned Tomato Juice with Salt.
• 14 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Tomato Juice with Salt have 1.8 times more Potassium and 8.9 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 33.8 times more Calcium, 2.7 times more Copper, 12 times more Iron, 1.7 times more Magnesium, 14.7 times more Manganese, 31.3 times more Phosphorus, 68.8 times more Selenium, 4.7 times more Sodium and 5.6 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 11.7 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 20.8 times more Energy, 17.6 times more Omega 6, 21 times more Carbohydrate, 6.8 times more Fiber and 11.6 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.